Monday
Closed
Tuesday
CHOOSE ONE
WOD Option 1
Olympic weightlifting mock meet
- Take 15 minutes to warm up your snatch, then you’ll have 3 attempts to try to make 3 successful lifts. You choose the weights that you attempt. Repeat the same process for clean and jerk.
WOD Option 2
For 4 cycles:
AMRAP in 5 minutes:
25/20 row calories
15 burpees over the rower
60 double unders
- Rest 1 minute between AMRAPs
- Start each new AMRAP where you left off
Wednesday
Every 3 minutes for 4 sets:
12 KB goblet elevated reverse lunges(6 right/6 left)
Max reps of close grip chin-ups
- For the lunges, stand on a 45 lb plate with a KB to your chest, then step back into a lunge, ideally touching your knee to the ground
WOD
5 rounds for time:
15/12 calorie bike
8 single arm KB thrusters(53/35) right arm
15/12 calorie ski
8 single arm KB thrusters(53/35) left arm
Thursday
Take 15 minutes to practice bar muscle-ups
WOD
At a conversation pace:
2000 M row
200 M farmer’s carry
2000 M ski
200 M farmer’s carry
- You choose the weight on the carry, but it should be something that you only need to set down once or twice.
Friday
WOD
For time:
800 M run
40 chest-to-bar pull-ups
800 M run
20 snatches(135/95)
800 M run
25 clean and jerks(135/95)
- 25 minute cap
- For the chest to bar, touch your chest on EVERY rep. Do jumping if you cannot kip.
- Good technique on the lifts. Reduce weight as needed to have proper cycling of the bar.
Post WOD
3 sets for quality:
20-30 second L-sit
30 second Superman hold(light dumbbells in hand if possible)
30 second side straight arm side plank each side with top leg lifted
Saturday
WOD
In teams of 2,
Saturday
Every 2 minute for 4 sets:
5 seated barbell shoulder press
- Sit on a bench or box. Start your warmup sets with an empty bar and build to 60-65% of your 1 rep max shoulder press, then decide where to begin your first set. Weights should be somewhat difficult but very doable. Brace your core on every rep.
WOD
In teams of 2, for time:
50/40 echo bike calories
50 M sled push each(one person pushes 50 M while the other rests, then vice versa)
50 syncro alternating DB snatch(25 right/25 left)
50 ft syncro DB overhead walking lunge with DB in right hand
50 synchro wall ball(20/14)
50 ft synchro DB overhead walking lunge with DB in left hand
50/40 echo bike calories
- Rx: 50/35
- Sled RX: 325/235
